Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Snatch
• 5-3-1 reps, work up to 85% of 1RM
10 min EMOM:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk
Bar starts from the ground. Increase weight to finish heavy.
Conditioning
45-30-15 reps for time:
• AirBike (calories)
• Front Rack Walking Lunges 75/55#
• Dead Hang Hold (sec)
For each round of dead hang holds, accumulate the total number of seconds from the dead hang (bottom of pull-up) position.